The "more is better" mentality is very common amongst triathletes, but often causes more problems than it solves. If you've ever experienced the feeling of overwhelming fatigue, and "easy" training sessions feeling anything but easy, you're most likely a victim of overtraining. This video is a must watch for you! We dive into the importance of recovery - the most overlooked and valuable aspect of a triathlete's training program, and why you simply won't make the performance gains you're...

Have you ever wondered what it takes for professional athletes to be able to deliver the jaw-dropping performances we see? Having spoken to and quizzed many of the world's best triathletes over the years, it's really clear how they train, why they train like that, what they prioritise and why. I share the details n this video, and I can guarantee the things that have the biggest material impact on their fitness and performances aren't what you think! * * * * * * * * SPONSORS * * * * *...

Fuelling (hydration, electrolytes & nutrition) can so easily derail your performance on race day, even if you're in the shape of your life. In fact for many age-group triathletes, it's an afterthought. So many people jeopardise the hundreds of hours of training they've completed by not taking care of fluid and calorie needs on race day. Do you know your sweat rate? The amount and concentration of sweat you typically lose per hour? And how it varies in different conditions? Or how...

If you've ever been tempted to train when you're feeling under the weather, because you're worried that you'll lose fitness if you don't, this video is a must-watch for you! This week I talk about common mistakes I see athletes make when they're ill or injured, and why more often than not their gut-instinct risks significant damage to their training progress. But good news - I also provide really simple, unambiguous protocols of how to navigate illness from a training perspective, such...

Almost all age-group triathletes make at least one of these mistakes in their swim training, and you probably are too. Fix these issues, and you'll become a faster, more efficient swimmer for less effort - the holy grail for triathletes! * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict!⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Coach Rob's top 3 things that he sees triathletes not doing, or doing wrong time and time again in their run training. You'll quickly learn how to become a significantly faster runner off the bike WITHOUT risking injury. If you've struggled with run injuries, or found you're simply not getting any faster despite your training, this video is for you! * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this interview? Join hundreds of other age group triathletes making the...

Coach Rob explains 3 of the most common, and usually most disastrous mistakes that age-groupers make in their bike training. And - how to easily avoid them so that you're able to translate your fitness into the race performance you're capable of, and can be proud of. * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict!⁠⁠⁠⁠⁠⁠⁠...

In this episode of the Ironman Training Series, Coach Rob talks about the challenges of staying motivated during long-distance training and how to avoid burnout. He shares some great tips and strategies to help you stay focused and energised throughout your Ironman training. In this episode, you’ll hear about: 🔥 Recognizing the Signs of Burnout: It's essential to recognize the signs of burnout early on to prevent it from becoming a more severe issue. Some signs to look out for include lack...

In this special edition, Coach Rob discusses how to structure your Ironman race specific training phase. At the end of this episode, you’ll know: 👉 The specific changes to your training schedule that MUST happen as you move from your Winter Training block to the Race Specific phase 👉 What the Key and Supporting sessions should consist of each week, for swim, bike and run 👉 If, when and how to incorporate Open Water swimming in this phase of training 👉 Why sleep is your most precious yet...

This week Coach Rob answers some of the questions that have been emailed in by listeners, and that have come up in conversation with Team Oxygenaddict athletes this week. Including: How to best prepare for hilly IRONMAN courses like Wales... How to estimate realistic swim, bike and run splits come race day based on training performances... What to do if your recent FTP test was a complete disaster... Potential quick fixes for achilles injuries... How long can / should my long rides...

In this episode, Coaches Rob and Chris focus on the transition from winter block of training, to the Race Specific Preparation phase of training. They recap the purpose of each block, and discuss the similarities and differences between the two. Also, they discuss the mental aspects of baseline testing at the end of a block, and give athletes some key take aways to help ensure that you understand how to make the baseline tests as valid and repeatable as possible. SPONSORS Like what...

How do you train to improve your swimming for Ironman and 70.3 triathlon? In this episode, you’ll hear: Why learning to be calm and efficient can be more important than improving speed Why runners and cyclists often struggle to translate aerobic fitness into swim speed - and what to do about it Breathing techniques and practices to help you stay calm and relaxed in the water Why you should learn to breathe bilaterally The importance of breathing out, fully, into the water Why a strong...

Nadia Wells raced at the 2023 Ironman World Championships in Kona, Hawaii. It had taken her ten years, and nearly as many Ironmans, to finally qualify.  This is her Age Group Story. SPONSORS Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict!⁠ http://team.oxygenaddict.com⁠ -  The most comprehensive triathlon coaching program for busy age groupers.  To find out more,⁠ You can...

Recently, Coach Rob hosted a webinar for the Ironman Wales race organisers, to help athletes prepare for Ironman Wales 2024. In this episode, Coach Rob and Coach Chris answer twenty questions that were asked by athletes who attended that webinar. We really think that these questions will help athletes prepare for any Ironman event this year - whether it’s your first time, or you’re a seasoned athlete. SPONSORS Like what you heard in this interview? Join hundreds of other age group...

Sports scientists Andy Blow and Emily Arrell join us from Precision Fuel and Hydration to help age group athletes understand the three key levers of performance: Hydration, Electrolytes and Fueling.  PFH have built up a bank of over 200 case studies of professional athletes competing at Ironman and 70.3 events, logging their carbohydrate, electrolyte and hydration intakes. This bank of information is fully searchable on their website, so athletes can search for events and conditions...

Coaches Rob Wilby and Chris Palfreyman talk you through everything you need to know about the six months of training leading up to your Ironman. They cover: 👉 The structure of your basic week of training - frequency, intensity and duration of swims, bikes and runs. 👉 The benefits of focusing on swim technique over endurance and distance, especially in the early weeks of your training 👉 Safely increasing the duration of your long endurance swim, bikes and runs. 👉 Strategies to help you...

Sam Laidlow joins us back on the show to talk about his win at the 2023 Ironman World Championships. We first had Sam as a guest on the show back in 2019 when he won the Lakesman Iron distance race. Since then, he’s gone on to become one of the World’s biggest triathlon stars, finishing second in Kona in 2022, and then winning in Nice in 2023. Sam is a great example of knowing what you want - becoming Ironman World Champion has been his goal since he was a young boy, and four years before...

As we kick off the new year, this episode is dedicated to helping you set and achieve your Ironman goals, ensuring you have your best season yet. In this episode, you'll learn about: Setting Realistic Goals: Coaches Rob and Chris discuss how to set achievable Ironman goals that align with your abilities and lifestyle. Defining Clear and Specific Targets: Get insights on how to clearly articulate your Ironman resolutions, breaking them down into measurable steps to track your progress...

Happy Christmas, everybody! This week we bring you a special Christmas treat from the archive - an interview with 2023 Ironman World Champion Lucy Charles-Barclay. This interview originally was published in late 2019. Sponsors Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age...

In this episode of the Oxygenaddict Podcast, we're focusing on how to spend the crucial Christmas week in a way that sets you up for a healthy and recovered start to the New Year. Coaches Rob Wilby and Chris Palfreyman discuss the SEEDS approach: Sleep, Eating, Exercise, Drinking, and Stress management, taking inspiration from the work of Dr. Simon Marshall. You'll hear tips on: Sleep: Improving sleep habits, like reducing screen time before bed, adding an extra 30 minutes of sleep...

In this episode of the Oxygenaddict Podcast, Coaches Rob Wilby and Chris Palfreyman conduct an in-depth review of the first winter training block. This episode is essential for understanding the progress made over the last eight weeks and planning ahead for continued improvement in your Ironman training. You'll hear a comprehensive review on: Training Session Completion: Analyzing how many of the planned sessions were completed and what your Race Ready score was over the past 8...

This week, we have Team Oxygenaddict athlete Jessie Hassall back on the show to hear all about her incredible experience racing the Ironman World Championships in Kona, Hawaii. We hear all about swimming with turtles in crystal clear waters, flying along the Queen K highway on the bike, and the unbelievable heat and humidity of that marathon! From taking up triathlon and first finding out about the Hawaii Ironman in 2018, to racing on the island in 2023, we hear the story of Jessie...

Coaches Rob & Chris chat through some of the most common myths they hear from athletes about their triathlon training. By hearing 9 "triathlon myths" debunked, you'll be MUCH better equipped to improve your swimming, biking & running in the most efficient, effective way possible. Including: Why swimming more WON'T necessarily make you FASTER (and how to train to ACTUALLY become a faster swimmer)... Why FAST RUNNING is the WORST thing a middle / long distance triathlete can...

This week Coach Rob chats to Team Oxygenaddict Tullia Turner about her successful full-distance debut at IRONMAN Wales. Tullia's story is one that many listeners will resonate with, as you hear how she used triathlon as a force for good when she was in a tough place mentally. Rob and Tullia chat about: How Tullia's personal struggles motivated her towards IRONMAN glory... Her challenging historical relationship with food and exercise... How she managed her training around...